Eye Nutrition A to Z*

Wednesday, March 28, 2018

Diet and nutrition have profound effects on
the body. Similarly enough, the foods you eat also improve your eye health.
Including specific nutrients in your daily intake can help maintain and boost
your vision. Reduce risk of eye disease by introducing these conscious choices
into your daily diet. Be sure to let your doctor know before taking any vitamin
supplements to avoid any conflicts with your current prescription medication.

Antioxidants

Research shows antioxidants have the power to
reduce risk of cataracts and macular degeneration. Antioxidants protect cells from
damaging effects of free radicals and are mainly found in produce. A good rule
of thumb is to always eat a variety of colorful fruits and vegetables to
protect your health.

Gamma-Linolenic Acid

Found in small amounts in foods, Gamma-linolenic acid is an omega-6 fatty acid that appears to have anti-inflammatory properties. Sources of gamma-linolenic acid are evening primrose oil and starflower oil. Evening primrose oil is found to reduce symptoms of dry eye disease.

Lutein
and Zeaxanthin

Lutein and Zeaxanthin are yellow carotenoid
antioxidants known as macular pigments. Studies show these nutrients reduce
risk of age-related macular degeneration and cataracts. Concentrated in the
macula (central portion of the retina), lutein and zeaxanthin are central to
protecting the eyes from harmful blue light. The intake of lutein and
zeaxanthin is proportional to levels in retina.

These guys are mainly found in green leafy
vegetables, sweet corn, and red grapes. They can also be found in other foods
such as eggs due to the fat content in yolks. Fat allows for better absorption
of these antioxidants so don’t be shy to throw in an avocado or a tad of olive
oil into your greens.

Omega 3 Fatty Acids EPA & DHA

Like it or not, fats play a crucial and necessary role in the human body. Long chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid protect the eye from macular damage and can also alleviate symptoms of dry eye. Dry eye occurs when there is a lack of tear fluid causing the eye to become excessively dry.

Omega 3 Fatty Acids are essential to proper visual development and retinal function. Found in high levels in the retina, DHA is important for brain and eye development during childhood. Deficiency can impair vision in children and young adults and lead tonearsightedness or farsightedness. Fighting hard to keep your heart and brain healthy as well as inflammation, EPA and DHA can be best found in oily fish and microalgae. Salmon, sardines, herring, flounder, halibut, and tuna are all good sources.

Vitamin A

Specific antioxidants like vitamin A can protect against blindness. Vitamin A deficiency is one of the most common causes of blindness in the world. Lack of vitamin A can also lead to dry eye, night blindness, and even more serious diseases depending on your level of deficiency.

Vitamin A is found in animal derived foods such as egg yolks, dairy products, and liver as well as in some fruits/vegetables in the form of provitamin A carotenoids. These plant derived compounds can be converted by the body into Vitamin A. Beta-carotene, is the most efficient provitamin A carotenoid, and found in kale, spinach, sweet potatoes, pumpkin, winter squash, red peppers, and carrots.

Vitamin
C

Vitamin C, also known as ascorbic acid, is an
antioxidant found in citrus fruits and many vegetables such as guavas, papayas,
bell peppers, kale, and broccoli. When taken in combination with other
essential nutrients, vitamin C has shown cases in alleviation and prevention of
glaucoma, age-related macular degeneration, and visual acuity loss. Although
present in other body fluid, vitamin C is most highly concentrated in the
aqueous humor of the eye. Evidence shows Vitamin C also lowers risk of cataract
development.

Vitamin
E

Vitamin E can be found in nuts, sunflower
seeds, vegetable oils, and sweet potatoes. Vitamin E protects eyes from free
radicals. This powerful group of fat-soluble antioxidants prevents the
breakdown of healthy tissue. Deficiency in vitamin E can lead to retinal
degeneration and blindness. Additional supplementation lacks impact on
conditions for people who are not deficient in vitamin E.

Zinc

Zinc is found in high levels in the eye. Zinc
is an essential trace mineral that plays a vital role in transporting vitamin A
from the liver to the retina. This is important for production of melanin, a
protective pigment in the eye. Studies show zinc can slow development of early
macular degeneration. Oysters, crab, turkey, eggs, whole grains, pumpkin seeds,
and peanuts include high levels of zinc.

Summary, incorporating these foods into your daily diet
can help you meet your dietary needs and prevent development of age-related
degenerative diseases. Supplements are helpful as well, but its best to eat
fresh whole fruits and vegetables to achieve maximum benefit. Whole foods also
contain other hidden essential nutrients that hold potential benefits.

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